Project Pat's LOG

Discussion in 'Training Logs' started by React, Jan 9, 2008.

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  1. React

    React Still Strong

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    Finally decided to start a log to keep better track of my progress.


    Yesterday..

    LEGS

    2 sets light leg extensions to warm up

    Squats:
    135 x 12 x 1
    175 x 12 x 1
    205 x 12 x 1
    225 x 8 x 1
    235 x 5 x 1
    135 x 12 x 1 (DS)

    Leg Press:
    230 x 12 x 1
    270 x 10 x 1
    320 x 10 x 1
    360 x 10 x 1
    400 x 8 x 1

    Leg Ext:
    70 x 12 x 1
    90 x 12 x 1
    115 12 x 1

    RDL:
    135 x 12 x 1
    175 x 12 x 1
    195 x 12 x 1

    Standing Leg Curl
    8 x 12 x 1
    8 x 12 x 1
    9 x 12 x 1
    7 x 12 x 1 (DS)

    No calves :hsd: due to already being late to work
     
    Last edited: Feb 23, 2008
  2. lawrencel715

    lawrencel715 New Member

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    nice numbers. your bench seems on par with everything else. i don't think most people can bench more than they can squat. your deadlift could use a lil improvement, but all seems pretty good.
     
  3. React

    React Still Strong

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    Today

    Chest:

    Incline DB Press
    30 x 15 x 1 (warmup)
    52.5 x 12 x 1
    60 x 12 x 1
    65 x 10 x 1
    75 x 9 x 1 (PR)

    Flat DB Bench
    shitty deal i had to use dumbbells because the gym was plagued with people on BB bench.. DAMN january

    70 x 12 x 1
    70 x 10 x 1
    75 x 8 x 1

    Incline DB Flys
    30 x 15 x 1
    35 x 12 x 1
    40 x 8 x 1
    27.5 x 12 x 1 (DS)

    Dips:

    BW x 15 x 1
    +25 x 10 x 1
    +25 x 8 x 1
    BW x 10 x 1 (DS)

    Abs + Calves:

    Captain Chair Straight Leg Raise
    BW x 12 x 1
    BW x 12 x 1
    BW x 10 x 1
    BW x 10 x 1

    Weighted Crunch
    100 x 12 x 3

    Standing Calve Raise
    45 x 18 x 1
    75 x 15 x 1
    90 x 10 x 1
    90 x 10 x 1

    Seated Calve Raise:
    70 x 15 x 1
    90 x 12 x 1
    110 x 12 x 1
     
  4. Memor

    Memor Active Member

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    Nice work man. Seems as though, based on your squat sets there, you should be able to smash more than 255 as a max right now?
     
  5. RICK RO$$

    RICK RO$$ Active Member

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    IF YOU AIN'T FROM MY HOOD YOU CAN GET FROM ROUND HURR
     
  6. React

    React Still Strong

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    Thanks man i really am trying to work on my legs more than anything. I know I can deadlift and squat more but i have never maxed out on ANY of my lifts so I really don't have an exact number :dunno:
     
  7. React

    React Still Strong

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    Yesterday: Off Day. Really didn't eat as much as I wanted to today but other than that I really appreciated this much needed rest.

    Today: Shoulders & Tris

    Seated DB Press:
    30 x 20 x 1 (warmup)
    47.5 x 12 x 1
    55 x 12 x 1
    60 12 x 1
    65 x 8 x 1

    Seated DB Lateral Raise:
    22.5 x 12 x 1
    22.5 x 12 x 1
    25 x 7 x 1

    DB Front Raise SS w/ Upright Row (Shoulder width grip 50lbs)
    25 x 12 x 1
    25 x 12 1
    27.5 x 10 x 1

    DB Shrugs
    60 x 15 x 1
    65 x 15 x 1
    70 x 12 x 1

    Tris:

    Decline Extensions: SS w/ Close Grip Press
    65 x 12 x 1
    75 x 12 x 1
    85 x 12 x 1

    Pushdown (v-bar)
    60 x 15 x 1
    80 x 12 x 1
    90 x 10 x 1

    Cable One Arm Reverse Pressdown:
    4 x 12 x 3

    Dips:
    BW x Failure x 2

    No abs today..Had to move quicker than usual today since I had to grocery shop and workout before work :wtc:
     
  8. React

    React Still Strong

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    Location:
    DFW, TX
    Back:

    Widegrip Pullups:

    BW x 12 x 1
    BW x 10 x 1
    BW x 6 x 1
    BW x 6 x 1

    Deadlifts:
    135 x 12 x 1
    185 x 8 x 1
    275 x 6 x 1
    315 x 3 x 1
    315 x 3 x 1
    225 x 10 x 1


    Bentover BB Row:
    Bar x 20 x 1
    95 x 12 x 1
    115 x 12 x 1
    125 x 10 x 1
    135 x 8 x 1

    Front Pulldown:
    160 x 12 x 1
    180 x 8 x 1
    190 x 6 x 1
    150 x 6 x 1 (DS)

    Cable Row (neutral grip):
    150 x 12 x 1
    170 x 8 x 1
    180 x 8 x 1

    2 sets inverted rows until failure

    Rear Delt Fly Machine:
    40 x 12 x 1
    55 x 10 x 1
    70 x 6 x 1
    40 x 8 x 1 (DS)

    Standing/Seated Calve Raise

    Felt pretty good on deads today... went over form (tnation article) before I left and that really helped me out. I feel weaker on pullups for some reason though and its pretty annoying.
     
  9. Skeletor

    Skeletor Guest

    nice numbers. You can deadlift way more than 315, you just haven't pushed yourself I'm guessing.
     
  10. michael

    michael FLORIDA > *

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    too much volume, IMO.

    if you're gonna do 4 working sets, take the reps down to 6-8 instead of 12.
     
  11. Memor

    Memor Active Member

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    why?
     
  12. michael

    michael FLORIDA > *

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    48 reps is a lot.
     
  13. React

    React Still Strong

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    Location:
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    Legs:

    Leg Ext: (warmup)
    25 x 15 x 1
    45 x 12 x 1

    Squats:
    135 x 10 x 1
    175 x 6 x 1
    205 x 5 x 1
    245 x 4 x 1
    185 x 10 x 1

    Leg Press:
    270 x 8 x 1
    320 x 5 x 1
    340 x 5 x 1
    370 x 5 x 1
    450 x 5 x 1
    270 x 12 x 1

    Leg Curl:
    45 x 12 x 1
    60 x 12 x 1
    70 x 8 x 1
    80 x 6 x 1
    45 x 8 x 1 (DS)

    DB Lunges:
    50 x 6 x 3 (each leg)

    Abs:

    Decided to have a heavy day today for legs with lower reps for compound exercises. Never really gone heavy before on legs and I put up more weight than I originally thought. I had a great pump during my last set of leg press. Overall a good night besides the cowboys blowing it.
     
  14. GTLifter

    GTLifter Banned

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    not really...it depends on a lot of factors but to make a blanket statement that 48 reps per exercise is a lot is stupid...
     
  15. michael

    michael FLORIDA > *

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    maybe you're stupid.

    yeah, i said it.
     
  16. React

    React Still Strong

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    Location:
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    Chest:

    BB Bench:
    135 x 10 x 1
    155 x 5 x 1
    195 x 5 x 1
    195 x 5 x 1
    205 x 4 x 1
    135 x 10 x 1

    DB Incline:
    55 x 12 x 1
    65 x 10 x 1
    70 x 10 x 1

    DB Fly:
    32.5 x 15 x 1
    35 x 12 x 1
    40 x 8 x 1

    Seated Cable Crossover:
    4 x 15 x 1
    5 x 15 x 1
    5 x 12 x 1
    4 x 12 x 1 (DS)
    3 x 12 x 1 (DS)

    Calves:
    Leg Press Raise
    Seated Raise
     
    Last edited: Jan 20, 2008
  17. GTLifter

    GTLifter Banned

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    I'm Elite.
     
  18. michael

    michael FLORIDA > *

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    react.. you have 32.5 lb dumbbells?
     
  19. React

    React Still Strong

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    Yes. College Gym has two different complete sets of DBs up to 40 by 2.5 increments(sp?) to 40 and by 5 until 130lbs.
     
  20. React

    React Still Strong

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    Arms:
     
    Last edited: Jan 20, 2008
  21. React

    React Still Strong

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    Location:
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    Yesterday Shoulders:

    Seated DB Press
    25 x 15 x 1
    50 x 12 x 1
    55 x 12 x 1
    60 x 10 x 1

    Front DB Raise:
    22.5 x 15 x 1
    25 x 12 x 1
    27.5 x 10 x 1

    Side Cable Lateral:
    4 x 12 x 1 (each arm with DS on last set)

    Standing Bradford Press:
    65 x 12 x 1
    85 x 9 x 1
    65 x 12 x 1

    Upright Row:
    65 x 12 x 1
    75 x 10 x 1
    85 x 8 x 1

    BB Shrugs (front/back)
    135 x 15 x 1
    165 x 12 x 1
    175 x 10 x 1

    DB Shrugs
    65 x 15 x 1
    70 x 15 x 1

    Calvework

    forgot to do rear delts but i sometimes do them on my back days anyway...
     
  22. React

    React Still Strong

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    Location:
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    Legs:

    Leg Ext: (warmup)
    45 x 15 x 1
    70 x 12 x 1
    90 x 12 x 1

    Squats:
    135 x 12 x 1
    185 x 8 x 1
    205 x 8 x 1
    225 x 7 x 1
    225 x 6 x 1
    135 x 10 x 1 (DS)

    Leg Press:
    270 x 12 x 1
    320 x 10 x 1
    360 x 10 x 1
    410 x 8 x 1

    RDL:
    135 x 12 x 1
    185 x 12 x 1
    205 x 10 x 1

    Single Leg Curl:
    pin6 x 15 x 1
    pin7 x 12 x 1
    pin8 x 12 x 1

    Standing Calve Raise
    Seated Calve Raise

    Really needing to broaden and up the intensity on my calf workouts :hs:
     
  23. React

    React Still Strong

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    Location:
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    Chest:

    Flat BB Bench:
    155 x 5 x 1
    185 x 5 x 1
    205 x 5 x 1
    225 x 3 x 1
    225 x 3 x 1

    Incline DB Bench:
    55 x 12 x 1
    60 x 12 x 1
    65 x 12 x 1
    70 x 8 x 1

    DB Fly:
    30 x 14 x 1
    35 x 12 x 1
    40 x 10 x 1

    Weighted Dip:
    BW x 12 x 1
    +25 x 8 x 1
    +45 x 6 x 1
    +45 x 4 x 1

    Cable Flys for upper chest
     
  24. React

    React Still Strong

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    Location:
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    Back:

    Wide Grip Pullup:
    BW x 8 x 3
    BW x 6 x 2

    DL:
    135 x 10 x 1
    225 x 5 x 1
    275 x 5 x 1
    315 x 3 x 1 (my grip sucks really need to incorporate more grip training)
    315 x 4 x 1
    225 x 6 x 1

    Chest Supported Row:
    45 x 10 x 1
    70 x 10 x 1
    90 x 9 x 1
    100 x 6 x 1

    T-bar Row:
    70 x 5
    90 x 5
    115 x 5

    Straight Arm Pulldown:
    40 x 15 x 1
    50 x 15 x 1
    60 x 15 x 1

    Seated Row:
    160 x 5 x 1
    180 x 5 x 1
    200 x 5 x 1
    220 x 5 x 1

    calvework

    Attempted to do 3 sets of rear delt work but they were very hard due to my back fatiguing.
     
    Last edited: Jan 22, 2008
  25. React

    React Still Strong

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    Location:
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    Yesterday: Arms

    Standing BB Curl:
    Bar x 15 x 1
    65 x 12 x 1
    85 x 12 x 1
    85 x 8 x 1

    Seated Preacher Curl (Narrow grip elbows out wide)
    ez bar + 50 x 15 x 1
    ez bar + 55 x 12 x 1
    ez bar + 60 x 12 x 1

    Seated Incline DB:
    30 x 12 x 1
    30 x 12 x 1
    32.5 x 12 x 1

    Pushdown (v bar):
    60 x 15 x 1
    80 x 12 x 1
    100 x 10 x 1

    French Curl:
    3 x 12 (dont remember weight)

    Reverse Grip Pushdown:
    3 x 12 x 3

    Wrist Curls


    Calves
     
    Last edited: Jan 27, 2008
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